Food Synergy 

Nicole Palmieri, who is currently studying Dietetics at the University of Dayton, shared with Healthy Lombard that…

Certain food pairings will increase nutrient absorption to create a possible health benefit, which is also known as food synergy. These are great to utilize in order to boost our bodies’ protection level from diseases and overall health. Here are a few notable examples of food pairings:

Vitamin C with Iron

Specifically speaking to non-heme iron, or the iron that does not come from animal meat, plant-based iron can be better absorbed when paired with foods rich in Vitamin C. Plant-based sources of iron include legumes, nuts, seeds, quinoa, spinach, iron-fortified grains, and more. Foods rich in Vitamin C include tomatoes, oranges, grapefruits, bell peppers, broccoli, and more. Making a meal such as a lentil salad with cooked bell peppers and broccoli, or a snack platter of mixed unsalted nuts with vegetable sticks and tomatoes are great for food synergy!

Vitamins A, D, E, and K with Fat

Vitamins are classified as either fat-soluble or water-soluble. Water-soluble vitamins include Vitamin C and B Vitamins. Fat-soluble vitamins are Vitamins A, D, E, and K. Since these are absorbed alongside fats, it would make sense that these are better absorbed when consumed with fats! The fats that we are talking about are healthy fats, such as monounsaturated or polyunsaturated fats, versus saturated and trans fats. Examples of healthy fats include olive oil, avocado, nuts, chia seeds, fatty fish, and more. Examples of foods plentiful with fat-soluble vitamins include dark leafy greens, orange and yellow fruits and vegetables (Vitamin A), egg yolks and other animal products (Vitamin D), almonds, and sunflower seeds (Vitamin E), and dairy products and dark leafy greens (Vitamin K). Cooking a meal such as avocado toast with scrambled eggs or a grilled 6 oz. salmon with a side salad of dark leafy greens topped with sunflower seeds and olive oil are great options for this pairing!

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Fueling Breakfast Ideas 

Nicole Palmieri, who is currently studying Dietetics at the University of Dayton, shared with Healthy Lombard that…

We have all heard that breakfast is the most important meal of the day, and clichés must exist for a reason! Breakfast, or whenever you have the first meal of the day, sets the tone for the rest of the day. Having a sugary bowl of cereal can lead to further sugar cravings later in the afternoon, for example. However, if your first meal includes a variety of nutrients, such as protein, whole grains, fruit, and healthy fats, then you will be satiated and more likely to continue eating healthfully throughout the day! Here are a few fueling breakfast ideas to start the day on the right foot.

Smoothies are a great meal to have on the go and can be tailored to fit your preferences! One of my favorite smoothies to make is blending about 6 frozen mango cubes, a banana, a handful of spinach, a serving of vanilla protein powder, 1 T. almond butter, 1 T. chia seeds, and a little water! This offers so many nutrients and keeps me full until lunchtime!

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Healthy Breakfast Smoothie 

Beatriz Garcia the Founder of shared with Healthy Lombard that a creamy and healthy breakfast smoothie is one of her favorite ways to start the day. Knowing that she has already had fruit and protein before her first cup of coffee makes her feel satisfied and ready to tackle my to-do list.

This smoothie has over a cup of fruit, protein from Greek yogurt, and old-fashioned oats to make it a filling smoothie recipe. It is very versatile and can be tweaked to be low-carb, keto, or even vegan. Keep reading for recipe tips and alternatives.



  • 1 peeled banana
  • 1 cup frozen berries
  • ¼ cup whole milk Greek yogurt
  • 2 tablespoons creamy peanut butter
  • 2 tablespoons old-fashioned oats
  • ¼ cup oat milk

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Healthy Breakfast Ideas Your Kids Will Love 

Sierra Powell shared with Healthy Lombard that it may be difficult to get your kids to eat breakfast in the morning, especially on a school day when it is so necessary. You may be out of ideas, and you may be looking for an idea that is healthy for your children but that they will enjoy eating as well. It is so important for them to eat something so that they have the energy to make it through their days and to feel energized. If you are looking for a healthy and delicious option for your child’s breakfasts, consider the five options that can be found below.

1. Breakfast Sandwiches

No, the discussion is not going to be about a carbohydrate-rich biscuit from McDonald’s that is full of processed sausages. The discussion here is in making an English muffin sandwich for your children to make them feel as if they are in a restaurant. Add your child’s favorite ingredients such as lean turkey, bacon, tomatoes, eggs, avocado, cheese, or anything else that your child wants to put on their sandwich. All the ingredients combined will be sure to keep your child full and full of energy in preparation for the day ahead.

2. Muesli Cereal

Muesli is very similar to granola, but it does have the refined sugars that are found throughout granola which your child may be used to eating. Plus, tasty healthy muesli cereal is organic and all-natural so that you do not have to worry about what your child is putting into his or her body. The ingredients in muesli include fruits such as cranberries, nuts such as almonds, red-wheat bran, oats, and more natural ingredients that your child is sure to love. You can make it in a variety of ways as well, whether that be with mixing it with yogurt, creating an açai bowl, or pouring milk over it. Read more 

Breakfast Like A King 


Rise and Shine shared that while the holidays are a great time for indulging in your favorite sweets and treats, they can be stressful if you have a child with diabetes. You’re tasked with paying close attention to your child’s eating choices while making sure he or she doesn’t feel left out of the festivities.

With careful planning, your child can participate and enjoy the holidays with friends and family.

Monitor blood sugar levels frequently

High carb holiday foods, including cakes, bread, and pasta can cause blood sugar levels to spike. Therefore, it’s a good idea to check your child’s level more frequently during the holidays and dose insulin accordingly; keeping in mind that activity may also affect blood sugars.

Different insulin regimens require different strategies

If your child is on an insulin regimen requiring two or three shots per day (known as conventional insulin therapy), try to time the holiday meal around dinner so that the short or rapid-acting insulin can be easily adjusted. Otherwise, if the meal is in the afternoon, consider adding an extra dose of rapid or short-acting insulin to cover the meal. Please discuss details with your child’s diabetes team, which will happily assist in managing insulin doses during holiday festivities. Read more 

Why you should do brunch 

Edwards-Elmhurst health asked in a Healthy Driven blog, “Isn’t brunch the epitome of relaxation?

You don’t have to get up early. You don’t have to plan a menu beyond a mini buffet, really.

It’s perfect for holiday weekends or mornings-after when you want to sleep in and are still recuperating from the previous day’s feasting. Taking a break from your hectic day-to-day pace is good for you, and brunch helps you do just that.

Brunch is meant to be simple. Filling, but not too much. It’s lazy, unscheduled. Brunch can happen anytime between 11 a.m. and 4 p.m.

People have been brunching since 1885 when British author Guy Beringer wrote an essay urging people to consider brunch over a heavy Sunday afternoon meal.

The trend hit America in the 1920s and ‘30s, where brunch became a thing in Chicago.

Brunch menus often include breakfast food with a few lunch extras added in. But no matter what you plan to eat, make sure you reserve enough time to enjoy it. You don’t rush brunch. Read more 

Breakfast at Home 

Parents for Healthy Kids shard that getting out the door in the mornings can be a challenge, to put it mildly. Between parent schedules, sleepy kids and all the moving parts in the morning, it can be quite a feat to get all family members to eat breakfast, let alone a healthy one. If a leisurely hearty breakfast at home is not an option, be sure to give your kids an easy grab-and-go option they can eat on the bus or at school when they do feel hungry.

And don’t forget how important your good example is. Let your kids see you making time to enjoy breakfast and refuel your brain and body with a healthy morning meal.

Here are some ways to make your mornings easier:

At home:

  • Prep ingredients the night before. Lay out your bowls/plates/silverware to make for quicker serving.
  • Make breakfast items on the weekend that can be reheated easily, like hearty whole grain muffins, a frittata or egg, and cheese muffin cups. Make extra whole grain pancakes on Sunday for the fridge or freezer.
  • Eating cereal can take, literally, five minutes. If possible, try to sit down as a family a couple times a week for a whole-grain bowl of cereal topped with fruit.

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